Monthly Archives: July 2016

Saturday

6am! #hope #crossfit #workout #fitness #barbell #boxjumps #thrusters #snatch

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Several things going on!

Brooks, Ben, and Tyler are competing in a competition.

Griff and I will be competing in a Spikeball tournament. These guys are good so we just hope to not get too embarrassed.

On a more serious and somber note, a girl that Emily Parkins (Infiltrate member) went to college with was murdered last month and her crossfit gym/the gym where her fiancé coaches is doing a memorial WOD today which was the day that they were supposed to get married. You can read more about Amanda Strous here. It’s also a chance to be grateful for those things we too often take for granted.

FLYHIGH22 Partner WOD:
One partner working at a time complete a 13 minute AMRAP of:
22 Calorie Row
22 Power Cleans (95/65)
22 Wall Balls (20/14)
22 Toes to Bar

Hope

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Prettiest lady to ever grace this gym. #nano6 #califorged #2016crossfitgames #deadlift #barbell #crossfit #fitness #workout

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Thursday!

Core Work:
3 rounds:
10 V-ups
10 superman (arch) to push up

V-UPS:
1) Fully extended hollow
position to start
2) Keep legs as straight
as possible
3) Neutral head position
4) Work toward touching
toes each rep
5) Bend knees to scale

ARCH TO PUSH UPS:
1. Complete arch up
- feet together
- head neutral
- control to highest point
2. Slide hands under shoulders
- elbow stacked over wrist
3. Push up
- hands shoulder width
- elbows tight to body
- hollow body
- elbows locked at the top

then:
For time:
50 wall ball shots 20/14
25 med ball sit ups
5 stair climbs with med ball

Tuesday

Jujitsu class has been really good so far. It really is a great way for all levels to better understand human movement especially as it concerns self defense. I highly recommend this training to anyone (and I don’t offer high recommendations very often). It is one of the great perks of being a member at CFI, and is a great workout in its own rite. I would definitely recommend trying it once and if its not for you, no worries at all, but again, this is one great way to apply the fitness we’ve been gaining through CrossFit. Tuesdays and Thursdays at 6pm.

1a) Back Squat 60% x 5, 65% x 5, 70% x 5
1b) Strict Press 60% x 5, 65% x 5, 70% x 5

This is a deload. It should be easy. Your muscles grow this week; don’t do more than posted. Again, it should feel light.

then:

Run 400
40 power cleans 95/65
run 800
40 power cleans
run 400

#kettlebell #riteofpassage. #crossfit #workout #fitness #indy #indycanal

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

Thursday

Jujitsu tonight at 6pm! All levels welcome.

Workout:

3 sets of 8 reps of each movement per side: Single arm swing, clean, high pull.

then

3×10 bottoms-up KB Press

3×10 snatch plus overhead squat

then:

10 min AMRAP:

  • 10 KB Goblet Squats 53/35
  • Run 400

 

#mothra is spending time at the #gym. How about you? #crossfit #gymdog #puglife #workout #fitness #ryourogue #kettlebell #indycanal

A photo posted by Jared Paul Cantrell (@crossfit_infiltrate) on

News

Several things coming up this week.

Thursday we will be having Jujitsu class at 6pm. It’s been great so far so we’re going to roll with it! Bring a friend. Just like CrossFit, all levels welcome. Most, if not all of us so far are beginners.

This Saturday we are doing a Star Trek themed workout at 10am for the upcoming new movie release. I’ll send out more details tomorrow on Facebook. Bring a friend as we will have prizes handed out. Best costumes as well!

This Sunday, we will be celebrating a couple departures at my house at 4-9pm. Nate Sneed is moving back to Washington and Kevin and Christy will be moving to Florida. It’s been great while it lasted and everyone is invited. I’ll have a hot grill so please either bring a drink, something for the grill, or a side to share. We also plan on being at open gym around 1pm on Sunday for one last workout with him.

JJ’s Pool Party August 6th in two weeks. We’ll all coordinate the meal and activity situation closer to the date. Kids welcome.

Workout:

10 EMOM:

  • 1 Rope climb
  • 4 dips or push ups

rest

10 EMOM:

  • 2 muscle ups or 5 pull ups
  • 4 burpees
  • 6 air squats

rest

then 3 min sit up test.